Almost every lifter’s goal when they first start lifting weights is to develop an awesome 6-pack.
It’s a lot easier said than done.
Aside from performing common crunch and plank variations, it’s tough to find stimulating exercises to work the core.
Luckily, we met up with Team Dymatize athlete David Morin at this year’s Mr. Olympia competition.
The seasoned weightlifting vet gave us some tips on a couple of variations he likes to use to completely engage his core muscles.
The two exercises that David shows us how to do are the “midsection dissection” and the weighted jackknife.
These two unique moves aren’t common place in most gyms, so be prepared to answer the questions of interested bystandards when you give these a try.
For the first movement David demonstrates, you’ll need to head over to the assisted dip and pullup machine (who would’ve thought this would be a great place to target the midsection?).
To perform this exercise, first pick out a weight that you will be able to perform for the desired amount of reps on each set. Then, lock in your elbows at the top of the movement on the platform. You’ll immediately feel lat and core activation.
The movement compares to that of a dumbbell pullover. Midway through the movement, you will reach a point where your abs are completely engaged. Continue on by pushing the platform down towards the floor.
Once you’ve brought the platform to the floor, reverse the movement and slowly return to the starting position.
David likes to keep the rep ranges high with this exercise, because it is more about feeling the burn and getting good contractions with each rep. By doing this, you bring out the detail of your abdominals without necessarily building a bulky midsection.
For this next movement you’ll need to grab a 25-45lb plate. David recommends using a 25lb plate to ensure you get a good core workout without putting too much stress on your back.
This movements hits the entire upper, lower, oblique, and hip flexors of the abdominal core.
Start by lying down on your back. Bring the plate over your head, and (like a pullover) work the lats to bring the plate to your knees. Simultaneously, bring your knees to your chest.
When the two areas meet in the middle, squeeze at the top and transfer the plate onto your knees. Lower your knees down to the starting position (with the weight on them).
Then reverse the movement, bringing the weight and your knees back to meet your hands in the middle of the movement. Transfer the weight once again and repeat the movement for the desired amount of reps.
David likes to keep the rep ranges on this movement between 20-25 repetitions.
There you have it, David Morin’s two favorite abdominal movements. David recommends adding both of these into your workout.
The movements can be added into your workout very flexibly and can be performed at the beginning, end, or even during rest periods throughout your workout.
Give these two movements a shot next time you hit the gym and let us know what you think about them in the comments section below!